5 Top Outdoor Exercises To Keep Your Body Fit on Vacations

5 Top Outdoor Exercises To Keep Your Body Fit On Vacations

5 Top Outdoor Exercises To Keep Your Body Fit on VacationsRavi, an engineer from Hyderabad, has all necessary fitness equipment at home. He exercise regularly through out the year except during 30 days summer vacation that he usually spend with parents in his village.

He is very active even during his vacation days. However, due to lack of regular workout everyday, he often put on some extra weight by the time his vacation period is over. He has to workout little extra post vacation to reduce excess weight accumulated during his holiday. It is very common, and many of us face the same kind of situation at one point or another. How to overcome this? Fitness vacation is the answer.

How to Keep Fit on Vacations?

Everyone love vacations because it is the time we could spend enough time with family and that is the main purpose of a vacation. If we pay little bit attention in planning vacation, we can lead healthy lifestyle even during our vacation. How will we do that?

Pre-Vacation Planning

— Check whether the place we stay offers facilities like swimming pool, gym, enough space to exercise and easy accessibility to them.

— Check if the hotel offers any recreational activities such as trail biking, inline skating, parks, walking, and jogging paths.

— Understand the type of exercise clothes and accessories require during the stay at hotel in advance so that we can prepare for the same.

5 Top Outdoor Exercises To Keep Your Body Fit on VacationsWhat type exercise should we practice during vacation?

Spend at least 30 minutes to do some normal body exercises. Just continue doing the same for first few days regularly.If our vacation includes long drive, then doing some brisk walking for some time at each rest stop would be a great idea. 

Use simple workout equipment that can easily be carried along. Jump rope and Rubber resistance are some of the simplest fitness equipment that cost less and very easy to carry too. Jump rope exercises can protect us from many cardiovascular diseases and heart ailments. Use Rubber resistance bands or tubing for strength training. 

Try push-ups, squats, lunges and other abdominal exercises that require no equipment to practice.Use box jumps or any similar type workouts on bed, if it is available at our hotel. Do stretch practice everyday.Talk with the family members about different ways of fitness methods and decide on the ideal workout program for each member.  

Keep a log of all workout practiced on daily basis.Encourage accompanying family members to follow the practice everyday. If we have commitment and patience, it is not that difficult to maintain our body during vacation.   Following are some of the most convenient exercises that require no equipment. Even if we don’t carry any equipment with us, we can still carry on with these activities!  

Push up5 Top Outdoor Exercises To Keep Your Body Fit on Vacations

Push up is one of the most common and popular outdoor exercises. This exercise lost its popularity among the youth nowadays as varieties of stylish chest press machines and fleets entered our market.  

We can do this exercise little easier by elevating our hands or we can make it little harder by elevating our feet to some extend as well. Then there are Bounce and Clap Push Ups, which are harder and recommended only to experienced people. 

Advantages of Push up
  • Push up workout requires no equipment so there is no cost.
  • Push up is one of the most effective upper body exercises.
  • Push up is still popular among fitness freaks, especially the sports persons.
  • Three main varieties of Push up movements- Standard Grip, Wide Grip, and Close Grip – ensure enough stimulation to the chest, shoulders and triceps.  

SquatsFitness Vacation - Squats

Squat is a wonderful outdoor exercise and many people do not realize about its effectiveness. Very few people know the proper way of doing squat exercise and those who know are just lazy to practice the same.  

Different varieties of squats are in practice.   Standing squats, Plie Squats, One leg Squats, Wide-Stance Squats, Overhead Squats are the most common squats in practice these days although there are few more in this category. 

Advantages of Squats
  • Squats exercise increase muscle mass and strength in all areas of our body.
  • These exercises improve our digestion and help us to remove waste from the body.
  • The squat exercise improves the fluids flow in our body that eases the passing of waste through bowels.
  • Squats exercise is very effective to burn more fat so it is a perfect exercise to reduce weight. 
  • Squats exercise can strengthen our leg muscles that enable us to prevent any type of weaknesses there and increase the strength for performing other activities.  

Lunge

This outdoor exercise if we do perfectly, will improve each muscle in our legs at some point through the movement. Following are some of the advantages of Lunge exercise.

–  Lunge strengthens leg muscles and buttock muscles at the same time.

– Lunge exercise requires no equipment to practice. Different methods of Lunge exercises are in practice and they are,

  • Standing Lunges
  • Alternating Lunges
  • Elevated Lunges
  • Rear Lunges
  • Walking Lunges

We can choose one of the options based on our comfort level. 5 Top Outdoor Exercises To Keep Your Body Fit on Vacations

Step Ups

Step Ups are one of the great outdoor exercises.Step us is practiced by just step up onto our elevated surface and then step down. Repeat the same on the other side altering back and forth. We get enough exercises for our leg muscles and cardiovascular systems. Step up, a popular workout among sports people, is a good outdoor exercise that anyone can practice easily.

Advantages of Step up
  • This workout requires no equipment so there is no cost. We just need a bench and a piece of playground equipment or a large size rock to perform this exercise.
  • Step up is a very good cardiovascular workout and many fitness experts are recommending it.
  • Step up requires no equipment or assistance hence, any one can practice this exercise easily.
Fitness Vacation- Chin upChin up

Chin up is another good outdoor exercise. We can perform Chin up using a low hanging tree branch or any playground equipment.We need to bring our body up completely until our chin is above our hands. Repeat this exercise as many number as possible.

Advantages of Chin up
  • Chin up improves the strength of our back muscles and prevent back injury and pain.
  • This exercise is good for those who want to build strong physique. Chin up is a good exercise for people who do carry heavy items or heavy weights.
  • Chin up exercise improves the rate of metabolism as we get more muscle mass build up in our body.
  • Chin ups exercise are the most effective ways to increase arm strength. Chin ups makes our arms muscles stronger and thereby increase our functional strength.
  • Chin up should include in our daily fitness schedule as it is one of the best ways to increase lean body mass.

These are the most common outdoor exercises. Outdoor exercise is always a good option especially when we don’t have access to any fitness equipment or when we are unable go to a fitness center every day.    


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7 Exercise Mistakes That We Should Avoid

7 Exercise Mistakes That We Should Care About

7 Exercise Mistakes That We Should Care AboutDue to lack of proper training and practice, many people make mistakes while working out at the fitness center. People often rush to finish their workout during weekdays due to their busy schedules and such hurried approach would often become a cause for committing more mistakes during the workout.

We need to check whether are we making the best use of our time when we exercise or are we making some major mistakes that may adversely affect our long-term fitness goal.

What are the effects of Exercise Mistakes? How can we minimize such mistakes?

Exercise mistakes can cause injuries to our body and that eventually become counterproductive to our fitness goal. Workout mistakes could harm our body and affect our overall health.

There are few things that we must do and must not do while working out at a fitness center so that we will reach our ultimate fitness goal without causing any injuries to our body.

What are the Common Exercise Mistakes?

1. Hurry to get results

People usually visit their health centers only when they have some issue with their body weight such as obesity, heavy tummy, etc. or when they want to tone their body and become attractive. When people realized these short-term goals, they often stop continue their workout after that.

Very often, people try to get quick results from their workout program. To get faster results, they often end up choosing exercises that are too difficult and not always matching to their fitness level. This will eventually put their body at risk. (Read: Regular exercise for beginners)

Solution: Start with an exercise plan that considers our current workout regimen. Be patient to see the results and take own time during the workout.

7 Exercise Mistakes That We Should Care About2. Set unrealistic Goals

We come across many advertisements about health fitness programs that guarantee quick and unrealistic results in a short period. These are just money making tricks. Do not get carried away by those promises because their promises are very unrealistic to believe.

Nothing can be achieved without working hard at the Gym. Set our fitness goals that can be achieved with our current physical status and workout practices. We need work out a considerable amount of time and need enough rest in between our workout to start seeing some good results in our body. Instead, if we become more aggressive, it can affect your fitness program and harm our body and mind afterwards. ( Read about Fitness and Psychology)

Solution: Set realistic goals that we can achieve.

3. Not Seeking Advice from Experts7 Exercise Mistakes That We Should Care About

We happened to see many men complaining about shoulder pain after benching exercise or back pain after squatting practice. It is very much necessary to keep our doctor and fitness coach in our loop at least for a period of one month or two for us to learn proper exercise technique and program-design strategies suitable for our body. Always ask their opinion and suggestions before starting with any workout programs and while making any changes in between. This will ensure that we are working toward strengthening our body and adding muscle with minimum risk of injuries.

Our doctor can advise us on certain things that are good for our body structure and age. An experienced fitness professional can teach us some of the most effective workout techniques that suits to our body. Following the fitness expert guidance will help us stay away from many such workout injuries.

7 Exercise Mistakes That We Should Care About4. Over Exercising

People often get overwhelmed with the idea of doing exercise and they tend to work out very frequently. Frequent exercising can cause our body gets exhausted very fast. Weak body causes more damages and injuries during the workout.

Taking exercise to the extreme levels can result serious health issues. Some people place exercise as the core of their lives and feel compelled to exercise beyond their limits, in a desperate attempt to burn more calories and get faster results. Compulsive exercisers build their lives around their workout. They get distressed when they are unable to exercise as much as they feel they required to exercise. We need to identify such disorders within us and stay away from such compulsions. Set a realistic approach towards our fitness program and goal. Get help from a certified fitness trainer to determine what exercise is good for us at what level.

Solution: Limit our exercise timings according to our physical conditions and personal constraints.

5. Improper Breathing during exercise

Though breathing is an involuntary function of a body, Proper breathing is very essential during exercise. An experienced fitness professional can teach us how to breathe properly while doing exercise. Improper breathing and lack of oxygen can cause faintness.

When we do aerobic activities like running or swimming, following a right breathing pattern will ensure that all our muscles in action are getting enough oxygen to keep proper contraction during exercise and work better. Proper breathing is central to all types of exercises including yoga, weight lifting, and Pilates. Always breathe through the nose and not through the mouth. Try to breathe too shallowly and be very careful while working out.

Solution: Seek help from fitness experts and learn how to breathe properly.

6. Inappropriate Size Weights

7 Exercise Mistakes That We Should Care AboutChoose the inappropriate size weights for strength training is another mistake that people often commit during their workout. Weight lifting is too heavy to practice. Improper weight can often cause injuries to our body. Using too light weights will make our exercise session very ineffective.

How much weight we can take? 1 RM or 1 Rep Max is the weight that we could lift on during exercise for the first time. In case of strength training program, we should set this weight limit at around 60-70% of Rep Max. How to determine our Rep Max? Find out  the weight that we can lift normally. In normal case, our RM should be not less than 8 times and not more than 15 times of that weight. We can start our exercise with 8 times initially and as we get stronger after few days, we can increase this level up to 15 Rep Max maximum.

Solution: Consult a fitness trainer to determine the suitable amount of weight for our body size, strength and our workout program.

7. Not Drinking Enough Water

Working out at our fitness center can cause lots of water loss due to perspiration. We need to drink lots of liquid and water to keep our body hydrated even when we are not working out. When we exercise, we need to drink more quantity water in order to keep our body hydrated. When workout, men should drink a gallon of water and women should drink almost 3/4 gallon a day to keep the body hydrated well during exercise.

Solution: At the end of every one-hour exercise, drink at least 16 ounces of water. We need to drink at least 1 to 2 cups of water about 30 minutes before we start our exercises.

 


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Body Building And Strength Training Program

Body Building And Strength Training Program

Body Building And Strength Training ProgramMore and more people become over-weighed in this world just because of changing lifestyle, food and high stress level. Ironically, this number is increasing every year despite the fact that people in today’s world have access to better medical technologies and facilities.

How to combat the problems caused because of changing lifestyle and food? How to get better results from our fitness programs?

It is necessary that we ought to maintain our diet and stress level to keep our body fit and perfect. Here are few top tips and ideas to get perfect results:

  • Do Yoga or any meditation regularly to combat daily life stress and stay away from all worries and problems.
  • Avoid smoking and alcohol.
  • Maintain a healthy diet.
  • If a particular area of your body is weaker than our main body, then we should begin our exercise program with a general fitness plan that includes stretching, aerobic activity, and strength training. Include these activities in our fitness program  to get the best result.
  • We need not hesitate from enrolling for a fitness program even if we are aged. Any adult who is healthy and fit can go for suitable fitness programs irrespective of age, physical characteristics, or the several days elapsed after we stopped doing exercises.
  • Never think that it is too late for any type of fitness program that we want to practice. Our body will be automatically adjusted to the kind of fitness activities that we practice.

Body Building

Body Building And Strength Training ProgramTo cut the excess weight in the whole body or any body part, different methods of exercises are suggested. But how should we go about when we are under weighted and need to gain some weight to keep our BMI (Body Mass Index) to the right level? Practicing weight lifting and few weight gaining exercises are the options to gain weight.

We need to work hard to get good results. Never get carried away by the advertisements in magazines and newspapers that offer quick results by popping some “weight gain pills” without taking the trouble of working out at gym.

Muscle building process is different in every person. Our ability to build muscles in our body is dependent on how much protein our body can synthesize based on our testosterone levels, insulin sensitivity, stress level, and few other factors.

Here are few safe weight gaining practice tips.

  • Find a qualified trainer to help us on this task to choose suitable exercise methods and exercise equipment for our fitness program.
  • Set our diet with the help of our fitness trainer and dietitian.
  • Include dishes that are compatible with our body’s metabolism.
  • Practice some type of exercises that can improve the condition of Testosterone and Growth of hormone in our body. (Do not exert to lift any heavy weight for more than 45 minutes)
  • Eat plenty of organic foods. Stay away from junk foods such as burgers, pizzas and other fast-food items. Try green vegetable salads, fresh fruit juices, and raw vegetables instead.
  • Avoid any type of weight gaining exercises if we are undergoing treatments for any cardiovascular diseases.
Body Building And Strength Training Program
  • Weight lifting is good for gaining some extra weight provided if we practice it regularly along with enough food supplements.
  • Choose our weight according to our genetic makeup and muscle fiber type. If our body is an athlete type, then consider adding little more weight than normal but only after taking a fitness expert’s opinion.
  • Avoid artificial supplements and pills. Rely on natural resources to get enough vitamins and minerals for our body. Make sure enough supplements are provided to our body at every time as that will avoid exhaustion due to lack of energy and strength.
Strength Training Program

Strength training exercises enhance the muscle size and strength. There are different types of strength training programs in general for both men and women. In addition to this, there are specific strength-training programs suggested only for women. There are some strength building exercise suggested for arms, back, shoulders, core and legs. Strength training exercises work with the major muscle groups of the body and involve 8 to 10 exercises that we need to carry out 2-3 times every week.

When we become strong, we gain more muscle size, lose fat, stamina, more energy, and ability to carry on with heavy tasks at home. Some of the best strength-building exercises are the bench press, dead lift, squat, and shoulder press.

How to get started?

Warm up: We need to do some warm up exercises first. 2-3 minutes of jogging, rope jumping exercise, riding, some stretching exercises, or skipping are the best ways to warm up before starting any strength training program. The purpose of these warm up exercises is to increase our heart rate and to get little sweat which will increase blood circulation through our muscles. The blood circulation to muscles will help us prevent injury during the our exercise.

Body Building And Strength Training ProgramCooling down: It is very important to carry out a cooling down exercises after our strength training exercises. This not only help us to get rid off waste elements from our muscle tissues but also prevent blood pooling in our body. In fact, cooling down activities help us to equip our body for next strength training session.

Cooling down exercises can begin with walking/cycling for about 3 minutes and followed by 5-10 minutes of stretching activities.

Body Building And Strength Training ProgramWhat are the benefits of strength training programs?

  • Regular strength training programs improve the overall muscle rates in our body. Formation of new muscles increases the metabolic rate (Rate at which our body burns calories) in our body.
  • Proper strength training programs help us to build strong bones in our body. Strong bone formation in the body improves overall bone density and when bone density of our body improves, it prevents the formation of osteoporosis over time and eventually fight against it to a great extend. (Osteoporosis, the most common bone disease, is the thinning of bone tissue and loss of bone density)
  • Strength training programs make our bones, ligaments, and tendons stronger and this will safeguard our body from injuries.
  • Regular strength training programs bring down blood pressure and cholesterol levels in your body and this eventually would lower the risk of Coronary Diseases.
  • Improve body’s resistance power and able to gain faster recovery from an injury and slowly build strength around the injured area. Regular strength training programs can keep an individual from any age related problems and make your body function well.
  • Regular strength training program will make our muscles leaner and these lean muscle mass burn more calories – up to 50 calories – everyday. Burning calories on regular basis at this rate would bring down excess fat in our body considerably. Our overall personality and confidence level improves when all that unwanted fat contents are removed and tones well our body muscles.
  • Besides these, regular strength training programs helps us balance well with stronger legs and core muscles. Regular strength-training activities will improve our performance in sports and stamina.The activities mentioned in this article are not tailored to an individual. In case you face any injury or health issues, consult with your doctor immediately.

Always get assistance from qualified fitness experts to draw a strength training program suitable for your body. Learn the ways to follow your fitness program gradually from a qualified instructor and avoid injury. 

 


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